With the month of Ramadan approaching, our experts in Royce Gracie Jiu Jitsu give their perspective on the benefits of training while fasting.
The Science Behind It
- Burning Fat
Scientifically speaking, exercising while fasting helps individuals burn more fat in their bodies. When one fasts & exercises simultaneously, the stored carbohydrates (technically known as Glycogen) breaks down which inherently reduces the lining of the fat in the body.
- Regulating Hormones
According to an article by Lisa Marie Basile (reviewed by Medical Reviewer Jessica Rodriguez CNP) Hormones, specifically testosterone & insulin, are gradually regulated in a way where one’s blood sugar is not only managed but the rate of burning more fat also increases.
- Stimulating Productivity
It is a commonly held belief that exercise stimulates greater productivity in individuals. But how deep does this belief hold merit?The human growth hormone (HGH) is an important component in the human body that, as the name suggests, controls the growth of an individual’s cerebral & body composition. A decrease in this hormone increases the probability of chronic diseases & enables fat production.
However, when one exercises while fasting, fat is broken down & HGH secretion increases, which inherently leads to greater productivity (Hau Liu et al.)
- Reducing Depression
Furthermore, multiple studies, like those conducted by Mahajan et al., & Matussek & Laakmann, suggest that increased secretion of HGH may reduce the chance of depression in individuals.
Fasting & Training: Best Practice
- Intermittent Fasting
For those who practice intermittent fasting, one of the best ways to accelerate the speed of weight loss while not harming the body is the 16:8 workout regimen.By fasting for 16 hours & eating for under 8 hours, light intensive workout sessions which include yoga & Pilates are recommended.
Strenuous workouts such as those of Brazilian Jiu Jitsu should be reduced during fasting & instead the individual should focus on technique & drills as opposed to using full power or high intensity.
- Ramadan Fasting
For those who fast during the month of Ramadan, the benefits remain the same. However, it is recommended by nutritionists to keep exercising – albeit for short periods. It is also emphasized to exercise for 20 to 30 minutes & gradually increase the time duration of the workout routine.
- It’s All Relative
While the aforementioned are typically considered training best practice when it comes to fasting, it must be noted that different individuals would benefit best from workout routines most suited to their requirements & routines. That is why it is essential to meet up & discuss with professional trainers to decide on the best workout routine for you.
The Royce Gracie Jiu Jitsu Workout
Fasting is considered a therapeutic practice that not only enhances the serenity of the mind, but also has many health benefits. Royce Gracie Jiu Jitsu Academy in Dubai is one of many places which value the need for training in one’s life & enhancing one’s lifestyle for greater health. It might seem daunting to train – like for self-defense for women, men & children – while fasting. However, with the right training mandate & nutrition management regime, workout routines like Gracie Jiu Jitsu can help individuals reap multiple health benefits.
Download our free Ramadan nutritional guide created by our Fight Conditioning coach Yannick Morel.